[dropcap]O[/dropcap]ver the past few weeks, Skinny Muscle has been all about six pack abs. You’ve read a selection of articles that explore different aspects of the relatively small but very important, in terms of aesthetics, muscle that is the rectus abdominis. It is only fair to publish an article with a six pack abs home workout.
So far in the Six Weeks of Six Pack Abs series of articles we have explored most of the ingredients that go into that fitness model staple – the six pack abs. We’ve learned that eating the right food, lowering body fat percentage (ideally below 10%), exercising and resting between sessions all count when it comes to “building” a washboard stomach.
[pull_quote_center]You may remember that exercising your abs can be done through both direct and indirect exercises.[/pull_quote_center]
Crunches and all their variations target your abs directly. Squats, burpees, dumbbell rows and other exercises that involve your midsection (either directly or to support your body during the exercise) target your abs indirectly.
If you are already working out two or three days per week, you are exercising your abs in one way or another. If you still don’t see the results you should be seeing, than look at your body fat percentage, your diet and cardio. Perhaps you are neglecting one (or more) of these components of building a six pack.
If you are just starting out, then I strongly suggest you do a few weeks of bodyweight exercises to get your strength up before you move onto targeting specific muscle groups. If you are at that stage, put your efforts into learning how to do the exercises correctly. You will get better results and prevent injuries by doing the exercises the way they are designed to be done.
This week’s home workout is designed to act as a top-up abs circuit which you can add to your existing routine.
SIX PACK ABS HOME CIRCUIT
- Reverse crunch
- Twisting crunch
- Scissor kick
HOW MANY REPS TO DO
Do the above exercises as a circuit in the order that they are listed. Aim for at least 12-15 reps per exercise. You can start with less reps and work your way up as you progress. If you feel like the circuit is not challenging enough for your level, then increase the number of reps and do as many as you can per set. Don’t rest between the exercises.
HOW MANY STES TO DO
Do 2-4 sets depending on your fitness level. If you are just starting out, do 2 and work your way up to 4 sets. Rest for a couple of minutes between sets.
Do this circuit two or three times a week as an addition to your existing routine. Do the circuit in the morning or in the evening to maximise the blood flow to your abs throughout the day.
This is a straight forward workout that consists of basic moves designed to target your abs directly. Focus on performing the exercises correctly.
[quote_box_center]Start within your limits and increase the number of reps and sets as you progress.[/quote_box_center]